Mixing up Exercise Routines

March 20th, 2011

Today is my first day of tennis for the spring/summer, and I couldn’t be more excited.  Temperatures this weekend are around 70, and it will be great to be doing an activity I love outside.

The thinnest I’ve ever been was when I was playing tennis along with running.  (I was also only 21 years old at the time!) The demands on the body in tennis are entirely different than running, and I believe those different demands on different muscle groups creates a situation where the body has to react by burning more calories to prepare for the new demands.  Tennis has the extra benefit of not being overly strenuous – at least the way I play now. 

Anyway, it’s sunny, and it’s time to get ready to play! Hope you’re Sunday is filled with some good activities.  It couldn’t hurt to think of things you love to do that are a bit different than your standard HRH routine.  More important than thinking through them, of course, is to just go out and do them!

Insulin Resistance and Exercise

March 9th, 2011

I’m seeing a lot more traffic on the site recently for insulin resistance and exercise.  I think the world is waking up to the dangers of pre-diabetes turning into Type II diabetes, and that it’s time to do something about it.  Exercising is the perfect way to decrease insulin resistance, and I of course highly recommend doing the HRH Program to achieve that goal.

I’ve been at this steadily for years now.  I’ve been so confident in the long-term effects of the HRH Program that I haven’t had my blood sugar checked for years.  I did have the chance recently, and I was really impressed with my results.  They were even better than I thought. 

It’s also been years since I’ve done anything on this blog.  All of the sudden I’m interested again.  Maybe because I’m turning 40 in a few weeks, and health is very much on my mind. 

I’ll hope to continue writing more!

Type 3 Diabetes from Brain Insulin Resistance?

October 15th, 2007

According to this MSNBC article, lower brain insulin levels lead to a longer life.

High blood sugar levels lead to faster aging, but the insulin “cure” for high blood glucose is probably just as bad as the problem, as higher insulin levels have been shown to increase cancer.  Now, researchers are targeting insulin resistance in the brain as a precursor to Alzheimer’s Disease.  Some are even calling Alzheimer’s “type III diabetes”.

In this study, they allowed some mice to get really fat and display signs of diabetes.  But they eliminated the ability of the mice to process insulin in their brains.  By doing that, they increased the lifespans of even the fat, diabetic mice by 18%.

The key, said the researchers, is to keep both blood glucose and insulin levels down.  The only consistently known way to do that is with regular cardio/aerobic exercise.  

Diet Food Linked to Obesity

August 12th, 2007

Researchers have found that feeding young rats diet food increases, instead of decreases, their chances of becoming obese.  They believe the results directly correlate with dieting in young humans. 

It seems to me the problem is that we are trying to replace food with non-food.  If you’re used to eating fruit, rather than fruit juice, then your body senses the natural limits of what you should eat.  Ever eaten two apples at once? Hardly anybody does, and it’s not just because that’s the end of one apple.  The next time you do eat an apple – maybe right now – see how you feel afterward.  You feel satisfied by that one apple.  However, if you have 16 oz. of apple juice, chances are that you’ll actually want more, because the natural fiber and texture has been removed, revealing only taste and calories.  Not good.

If you want your children to eat well, feed them real food.  That doesn’t seem very revolutionary, I know, but if natural foods could compete for advertising dollars the same way fake foods do, I bet we wouldn’t have such a problem promoting them to kids.    

Taking Exercise Breaks Equals More Fat Burning

August 7th, 2007

Good news! More evidence that the HRH Program produces better fat burning results.  Researchers at the University of Tokyo studied whether taking a 20-minute break between 30 minute exercise bouts produced greater fat burning.  The study results showed, beyond a doubt, that taking breaks increases fat metabolism. 

In the HRH Program, I explain why this happens, as well as why the assertion that slower exercise is better overall for burning fat.  The reason is the parasympathetic nervous system (PNS).  When the PNS is engaged, free fatty acids are increased in the bloodstream.  More free fatty acids in the bloodstream during exercise means burning more fat. 

The study showed that taking a break also increases fat concentrations in the bloodstream, and when these are utilized by moderate exercise, the natural result is more burning more fat. 

In addition to the increased fat metabolism, the exercise with breaks “showed significantly lower values of insulin and glucose.”  For people suffering from insulin resistance and pre-diabetes, that’s hugely important.  Indeed, producing less insulin and glucose means you’re not putting pressure on your liver to overperform.     

So, if you haven’t done so already, check out more fat burning tips in the HRH Program e-book.  It’s nice to read about evidence, it’s better to be the evidence.

Study: Pill raises risk of heart attacks – Yahoo! News

May 22nd, 2007

Well, this is another tragedy in the making. Avandia actually messes with genes, turning them on and off. When that is happening, there’s sure to be a host of other problems that will arise. Heart trouble, once again, appears to be at the core.

Remember, with Vioxx, we didn’t see an immediate withdrawal of the drug from the shelves, but the pressure mounted quickly and Merck had to submit. That will likely be the case with GlaxoSmithKline very soon.

Having had this site up for over two years now, I’ve had the chance to chat with many people who suffer from insulin resistance. In many cases, exercise and diet alone hasn’t been sufficient to reverse blood sugar maladies–at least in the short-term.

While other sites say that Type II Diabetes is “easily” reversed with diet and exercise, even the best program (like the HRH Program) will take time to make a difference.

The question is, is avoiding drugs that make an immediate impact on blood sugar more or less harmful than the glycation effects of having high blood sugar? That’s not a question with an easy answer, as glycation is almost exactly equivalent to aging at twice the rate as normal–and, to add to the problem, is currently irreversible.

More to come…

ScienceDaily: Depression May Trigger Diabetes In Older Adults

April 25th, 2007

This new study is critically important for understanding how depression, diabetes, and stress are related. For the first time, depresson itself, instead of depression and lifestyle factors, is shown to lead to diabetes.

The author notes that depressives produce more cortisol, the stress hormone. The cortisol urges the body to keep blood sugar high, because the body feels the fight or flight response, and prolonged high blood sugar and cortisol can do damage to insulin receptors.

This study was done with men and women over the age of 65, but there’s every reason to suspect the same results would occur with younger subjects. In fact, depression and diabetes go hand in hand in many studies on people of all ages. (Sorry, no time to find the links right now.)

I would add that it’s also possible for their to be an autonomic nervous system connection, but we’ll save that for another time.

Another New Diabetes Predictor Test…

April 15th, 2007

that you probably don’t need.

As the link above will show, there’s another new test people can spend $500 on to find out if they’re genetically predisposed to Type II Diabetes. It “helps explain” the genetic link that makes one more susceptible to the insulin resistance that causes Diabetes. So, two questions here. One, do you need it? And, two, is this “front page” news?

About the first question. You probably don’t need this test. (Always remember, of course, I’m not a doctor, so if your doctor tells you to get it, listen to them before me.) If you’re thinking about ordering it because you’re starting to pack on the pounds, spend that money first on a heart rate monitor and a gym membership instead. Then, get a fasting blood glucose test, which will almost always be covered by insurance or cost far less than this genetic test. If you’re starting to show a pre-diabetic or diabetic blood sugar level, then you’re likely insulin resistant. If your parents are in the same boat, there may be a genetic link. Use that information to give yourself additional motivation to lose the pounds and eat healthier.

If you’re thin and one of your parents has Diabetes, then get your blood sugar checked regularly. If it’s high, and you’re still thin and active, then you may have the faulty chromosome pair mentioned in the test. The only reason you would want to get the test in this case is if your doctor doesn’t believe your blood sugar should be controlled with a pharmaceutical or natural regimen. The reason to press in this case is that you absolutely need to make sure your blood sugar is controlled, and your doctor should be made aware that you intend to do so.

About the second question, is this “front page” news? I’m just sick about how news agencies (in this case Newsweek and MSNBC) roll out the latest techniques for spending/wasting even more money on healthcare items that don’t actually contribute to making us better. In almost every case of Type II Diabetes caused by insulin resistance, a person can control or prevent the onset of the disease with lifestyle choices.

In the cases that it can’t, a low-cost blood sugar test will do the trick. Now, if they find a test that tells an individual he/she will become diabetic no matter what they do, that’s front page news. This story is trivia, I believe.

Weight Gain (Not Weight Loss) Associated with Dieting

April 5th, 2007

ScienceDaily: Dieting Does Not Work, Researchers Report

Want to lose weight? Whatever you do, don’t go on a diet. According to this study, the vast majority of people who go on diets end up weighing more after two years than they did before the diet. In fact, they found the number one predictor of weight gain was dieting. And dieting is also a major predictor of future heart disease, Type II Diabetes, stroke, and altered immune function. Yikes!

The researchers concluded the only way to guarantee long-term weight loss was exercising. Hey, that’s what the HRH Program says! (I love it when large, government-funded studies prove the same thing that any man or woman could figure out while exercising in their basement.)

The reason the HRH Program is so successful for people is that the changes are made over the long-term through the “law of mass action”. In my book, that means that anything you do long enough and consistently enough will be the determining factor in your health. Exercising within a specific heart rate zone will change your body into a fat-burning machine that craves the right foods. Doing it consistently will get your body used to the exercise, and it will then operate on auto-pilot, reminding you daily that you need to move around every day.

Nothing drastic is necessary in the HRH Program. The changes are made over time to help you regain a “feel” for how your body was designed to operate in the first place. Insulin resistance, for example, isn’t going to go away in a week or two with a crash diet and running your body into the ground . It’s something that has to be reversed over time. Small steps are what count.

Exercise gives a boost to brain cells – Fitness – MSNBC.com

March 31st, 2007

Exercise gives a boost to brain cells – Fitness – MSNBC.com

There’s a lot of news to catch up on for the HRH Program. This article presents research that’s at the top of the list for sure. It particularly applies to the HRH Program for depression, even though the article doesn’t specifically mention it.

Exercise has been shown to be as effective (if not more effective) than drug therapy for depression. It helps depressed patients regain some sense of normalcy after about two weeks. Similarly, drug therapy seems to work after about two weeks.

Some researchers suspect that the drugs start working after this period because cells in the hippocampus start to divide again, whereas depression seems to shut down this process. Chronic depression has been shown to actually shrink the hippocampus.

If exercise has the same effect on the hippocampus that drugs have, then that may be one explanation of how it mimics the drugs in effectiveness.

What’s not so clear is how the hippocampus is involved in depression in the first place. It seems likely that there are other brain changes taking place at the same time that have an effect on the nervous system and the neurotransmitters secreted in the brain.

Anyway, this is exciting stuff for all HRH Program users, as the type of exercise recommended in the program is similar to that of the research cited here. It also adds to the story that the brain is not so “set in stone” as scientists once believed. As with other parts of the body, it is constantly “reinventing” itself. Fascinating if you ask me!